Lying Dumbbell Biceps Curl

Primary: Biceps Brachii, with Emphasis on the Long Head

Secondary: Brachialis and Brachioradialis

1. Get into the starting position. Set the bench backrest to an angle of approximately 45–60 degrees. Sit down with your back against the bench, hold a dumbbell in each hand, and let your arms hang down at your sides.
2. Stabilize your body. Keep your back firmly pressed against the bench, place your feet flat on the floor, and maintain a stable upper arm position.
3. Perform the curl. Exhale as you smoothly bend your elbows, lifting the dumbbells toward your shoulders. Keep your palms facing upward or gradually rotate them upward as you lift.
4. Return to the starting position. Inhale as you slowly lower the dumbbells, maintaining control and keeping your shoulders in a comfortable position.
5. Repeat the movement. Avoid swinging your torso or moving your elbows excessively forward.

Mistake 1: Moving your elbows forward while lifting the dumbbells.

How to Fix: Keep your upper arms stationary and focus on performing the movement primarily by bending your elbows.

Mistake 2: Using excessively heavy dumbbells and swinging your torso.

How to Fix: Reduce the weight, keep your back firmly pressed against the bench, and perform each curl smoothly without jerking.

1. Alternating Incline Dumbbell Curls — Allow you to focus on training each arm independently.
2. Incline Dumbbell Hammer Curls — Place greater emphasis on the brachialis and brachioradialis muscles.
3. Seated Upright Dumbbell Biceps Curls — A variation performed with a more upright torso position.

Sets

3

Reps

10–15

Rest Between Sets

60–90 seconds